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Day 4:
Legs
10x extensions. Sometimes toes in or toes out for 20 reps with top hold and squeeze.
6-8x Seated curls
2-4x add/abductors
If I am up for it some “perfect squats” or sled.
My pelvis is very unstable so anything more is super risky in a country 1,000 miles from competent emergency and ortho medical care.
Day 5:
Arms
4x straight bar or caber bar curls
4x Alt D/B curls
4x some sort of concentration curls
4x Rope extensions
4x Press downs
4x Reverse press downs/extensions or whatever I feel like doing.
As you see, most stuff is machines. I despise changing plates on H/S machines but a local gym has both plate loaded and selectorized.
I do cardio every morning for one hour except leg day.
I had a large SLAP tear (right) repaired in late 2007. It is destroyed again now, worse than before. My left is likely dicked up too. If I can get the hardware removed from my left foot it might bend enough to do lunges again.
If you want it...really want it, you will find a way to work within your abilities. Notice I didn’t put weights because they fluctuate and are irrelevant. Not so much irrelevant as unique to each person. We know if we are challenging ourselves and at what point it seems destructive. All it takes is listening to your body. Something that should be easy for guys past 50.
Legs
10x extensions. Sometimes toes in or toes out for 20 reps with top hold and squeeze.
6-8x Seated curls
2-4x add/abductors
If I am up for it some “perfect squats” or sled.
My pelvis is very unstable so anything more is super risky in a country 1,000 miles from competent emergency and ortho medical care.
Day 5:
Arms
4x straight bar or caber bar curls
4x Alt D/B curls
4x some sort of concentration curls
4x Rope extensions
4x Press downs
4x Reverse press downs/extensions or whatever I feel like doing.
As you see, most stuff is machines. I despise changing plates on H/S machines but a local gym has both plate loaded and selectorized.
I do cardio every morning for one hour except leg day.
I had a large SLAP tear (right) repaired in late 2007. It is destroyed again now, worse than before. My left is likely dicked up too. If I can get the hardware removed from my left foot it might bend enough to do lunges again.
If you want it...really want it, you will find a way to work within your abilities. Notice I didn’t put weights because they fluctuate and are irrelevant. Not so much irrelevant as unique to each person. We know if we are challenging ourselves and at what point it seems destructive. All it takes is listening to your body. Something that should be easy for guys past 50.